Photo of the Week

It’s been a while since I have posted a photo of the week, I have been shooting, life just has been wonderfully, happily busy.

But without further ado, I present a shot I took a couple of weeks ago near sunset at one of my favourite places to shoot, Swan Creek New Brunswick. It always has the right combination of light, water and shadows.

 

December53

Sunset at Swan Creek

 

I was very happy to catch both the oncoming pink and departing yellow colours at the horizons.

Post processing took place in Lightroom.

Chris

Exercise Week in Review

Happy Tuesday everyone!

Yes I know I’m a day behind on my weekly resume and yes I promised a race review but I’ve been deeply immersed in The Teapot Dome scandal recently; no that’s not true, I’ve been studying my French because I have a big exam next week. However as a break I will write up last week’s workout’s as a substitute.

Teapot

Teapot Dome Scandal

jaimelefrancais-1

I love French

My Week:

Monday: Cycled (indoors) for 14 km.

Tuesday: Ran 10 km tempo run.

Thursday: Ran 9.5 km with 5 X 1 km intervals embedded.

Sunday: Ran 4.6 km, easy, cut short due to running partners injury.

I’m more or less embracing the taper now but still firing a few intervals during one run to keep myself sharp. Down to 10-12 km this upcoming weekend then short runs ahead of my Vancouver Half on the 3rd of May. Right now I’m a bit tired from school and other things but will catch up on my rest soon and I will rock Vancouver.

Weekly totals: 14 km cycled, 24.1 km run.

Monthly totals: 49 km cycled, 89 km run.

Until next week, one foot in front of the other.

Chris

Exercise Week in Review

Finally a week with consistently warm temperatures which allowed for all of my runs to be outside, all in shorts or a kilt…yes a kilt. More on that later. Sunday (today) I ran my first race of the season which went really well and which I will review later.

This week saw more modifications of my running plans due to Easter Monday, overall business, supporting my girlfriend on her last long run and again my first race of the year.

Tuesday.. Ran 9 km outside in shorts for ~50 minutes!

Wednesday.. 20 km on the stationary cycle for 45 minutes.

Thursday.. Another 9 km run outside in shorts for ~54 minutes.

Saturday.. Ran 6 km outside as I met my girlfriend at her 30 km long run mark and helped her finish her last 6 km. I also wore a sport kilt that I ordered on-line. A very cool purchase which is made specifically for exercise.

Sunday.. Ran my first race of the season, 13 km in 1:08:55.

Running totals: 37 km, cycled 20 km.

If you’re interested in the kilt, here is a picture of me in the all-Ireland pattern.

kilt

And for more patterns, ordering and information check out their site: Sportkilt

This week, back to the regular cycle, I have two more longish runs to complete before I head off to Vancouver for my target half-marathon.

Have a great week of training!

One foot in front of the other.

Chris

Exercise Week in Review

I avoided it all winter, I hid, I hydrated, I ate, I had fun…but alas after the calendar changed to spring I caught my first cold.I was laid up for the first two days of last week, I didn’t even go to work! However on Wednesday I went to the gym, I ran Thursday and then again Sunday; in fact on Sunday I ran my furthest distance to date for this year.

I ‘m excited for this week because a) I’m mostly healthy and b) I’m racing this weekend! I’m running a 13 kilometer race in Lorneville, New Brunswick which should serve as a good measuring stick and a tune-up for Vancouver.

My Week

Monday.. sick

Tuesday.. see Monday

Wednesday.. Completed 15 km bike ride on stationary cycle

Thursday.. Ran 5 km

Sunday.. Ran 23 km

Weekly totals, 28 km run, 15 km stationary cycle

Thanks to the Easter holiday and travel I have already altered this week’s schedule, I will still fit my workouts in, now Wednesday will not be an off day.

I hope that you are weaving your way through your training, remember there will always be times when you really need to take a break, sickness or otherwise, normally it’s usually smarter to take advantage of these.

One foot in front of the other

Chris

exercise week in review

Another week closer to my first race and to my goal race, this week I ran 3 times, twice outside and the other in the gym plus I cross-trained twice. Thankfully no injuries to speak of but I do have either a callous or blister under my forefoot on my right foot but it doesn’t bother me when I run so…shrug.

Monday.. Rode the stationary cycle for 19.1 km at level 5.

Tuesday.. Ran outside for just over 10 km.

Thursday.. I ran for 8.50 km, 2 km warm up then 2 X (3 km at ~5:10 min/km) followed by 5 minute cool down. I was scheduled to run 3 intervals but I was a bit tired so I didn’t run the third and risk injury.

Saturday.. Rowed for 5.5 km at the gym at level 8.

Sunday.. Ran 14.4 km outside, the last 4 km I ran a series of 60 second surges at around 5:00 min/km followed by 5 minutes of running until finished.

Once again a solid week, a hot epsom salt bath tonight and some stretching as once again another week of training starts.

Monthly totals so far: 160 km of running, 71 km of cycling and 10 km of rowing.

I hope that you had a solid week of training and/or racing and good luck this week.

Once foot in front of the other

Chris

exercise week in review

I’ve been reading the book by the people at Runner’s World called “Run less, run faster”. In it they preach 3 runs a week with 2 days of low impact cross training and strength training every once and while. It very much resembles the plan that I am following right now except that the long runs occur at a higher pace. I am not planning to modify my plan at this point save for the addition of a rowing cross training session on Friday’s after work.

On to the week!

It was a good week all-in-all,

I hopped on the stationary cycle on Monday for 17.7 km.

Tuesday I ran 8.4 km which consisted of a 2 km warm-up, then 8 X 400 m at ~5:00 min/km, then a 9th at 4:54 and the 10th at 4:50, followed by a 5 minute cool down, at 1% incline.

Wednesday I enjoyed an hour massage.

Thursday I ran 12.30 km which included a 2 km warm-up then 3 X 3(1.6 km at ~5:30 min/km, 1.6 km at ~5:00 min/km) then 1 minute cool down, at 1% incline.

Friday I rowed for 4.5 km for 25 minutes.

Sunday I ran ~17 km for my LSD, which included a jaunt up Forest Hill road and braving 50 km/h gusts….but oddly I felt really great because my phone conked out after 5 km and I ran the rest by feel, it’s liberating at times to run sans timing!

So a total of 17.7 km cycling, 4.5 km rowing and ~38 km for the week. The great news is that my legs were not tired at all this week.

I hope that you had a great week of training and that this week brings more of the same.

Cheers!

Chris

One foot in front of the other